A. Work on your weakness for 20 minutes (DUs, Pull up, Muscle up, Pistols, etc. combine exercises) B. “Chelsea” EMOM 30 minutes 5 Pullups 10 push ups 15 air squats
Read moreWOD, 31.07.2018
A. 5 rounds for time 7 V-ups 7 Hollow rocks 7 sec. Hollow hold 30 sec. rest B. 6/6/4/4/3/3 Front Squats C. 3 min. 400m run AMRAP Goblet Squats (24/16kg) rest 2 min. 3 min. 500m row AMRAP HR Push ups rest 2 min. 3 min. AMRAP 80 DUs AMRAP Med Ball...
Read moreWOD, 30.07.2018
A. EMOM 15 1: 3 Push Jerks 2: 3-5 strict T2B 3: 3 strict Ring Dips (or progressen x6) B. AMRAP 16 15 Box Jumps (61/51cm) 12 Push Jerks (50/35kg) 9 T2B
Read moreWOD, 27.07.2018
A. EMOM 12 odd: 3x deadlift even: 3/3 weighted Pistols B. Buy in: 55 DUs 3 rounds for time: 8 deadlifts (90/70kg) 10 ring dips 12 Pull ups cash out: 55 DUs TC: 15 min.
Read moreWOD, 26.07.2018
A. 5 rounds 6 V-ups 6 Hollow rocks 6 sec. hollow hold 20 sec. rest B. 6/5/4/5/4/3 Back Squats C. 21-15-9 WBS (9/6kg) KB Swings (24/16kg) Burpee Box Jump overs (61/51cm) Sit ups TC. 15 min.
Read moreWOD, 25.07.2018
A. 6×3 reps Snatch B. 10 Snatches (42,5/30kg) 20 OH Lunges with Plate (15/10kg) 30 Push ups 20 OH Lunges with Plate (15/10kg) 10 Snatches (42,5/30kg) TC: 12 min.
Read moreWOD, 25.07.2018
A. Find your 1 RM Power Clean or 7×3 Power Clean (focus on technique) B. 5 rounds for time: 4 Power Cleans (50/35kg) 6 STOH 8 Pull ups 10 Box Jumps (61/51cm) TC. 14 min.
Read moreWOD, 24.07.2018
A. EMOM 14 odd: 4 OH Squats even: 3-5 strict T2B B. AMRAP 20 minutes 6 OH Squats (42,5/30kg) 10 Burpees 14 T2b 18 KB Swings (24/16kg)
Read moreWOD, 23.07.2018
A. 5 rounds 6 V-ups 6 Hollow rocks 6 sec. hollow hold 30 sec. rest B. 6/6/6/3/3/3 Front Squats C. AMRAP 10 5 Pull ups 10 Hand release PU 15 Box Jumps 20 Sit ups
Read moreWOD, 21.07.2018
A. EMOM 16 minutes 4 rounds of 1. 30 sec. active Hang 2. 30 sec. Hand stand hold 3. 30 sec. L-Sit hold 4. 30 sec. superman hold B. 3 minutes 24/20 cal row then AMRAP T2B 2 min rest 3 minutes 60 DUs then AMRAP Pull ups 2 min rest 3 minutes 400m...
Read moreWOD, 20.07.2018
A. EMOM 15 minutes 5 rounds 1. 5x Back Squats 2. HSPU (2 strict + 2 kipping) 3. 4x strict Pull ups B. work on Thrusters Technique for 10 minutes C. 4 rounds for time: 5 HSPU 10 Thrusters (40/25kg) 15 T2B TC. 15 minutes
Read moreWOD, 19.07.2018
A. Find your 3 RM in 20 minutes Hang Squat Clean or 7×3 reps Hang Power Clean (focus on technique) B. AMRAP 12 4 Hang Power Cleans (60/42,5kg) 8 Ring Dips 16 WBS (9/6kg)
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